Micromeditation: what is it, what are its benefits and how to practice it

Micromeditation is ideal for relaxing the body and mind throughout the routine. We tell you what it is and how to start your practice.

Last update: 22 April, 2022

Micromeditation is a trend associated with conducting brief meditation practices. In general, what you want is for them to take only a few minutes. This is an answer for those who want to meditate, but do not have much time for it.

Today’s world is dominated by hyperactivity, excess connection and chaos, to a greater or lesser extent. In these circumstances, it is not easy to have enough time to do a classical meditation. Micromeditation can be a decent substitute for this. How to start?

What is micromeditation?

Micromeditation is a short-term meditative practice. It is possible to do it in a range between 2 and 10 minutes. It is a means to incorporate meditation into our lives, without having to make big changes.

Its objective, in essence, is the same as that of typical meditation. It has to do with redirecting attention, increasing awareness of the body and emotions, and restoring energy. This leads to serenity.

This short form of meditation allows you to introduce the essential benefits of meditative practices into everyday life. It involves taking several breaks or stops throughout the day, to harmonize breathing and reconnect with yourself.

Micromeditation is ideal for reducing physical and mental tension throughout the day.

Benefits of micromeditation

Typically, small tensions and frustrations accumulate throughout the day, which sometimes lead to fatigue or dispersion. They also ruin the mood. Stress and fatigue lead to lower productivity and perhaps more errors.

Micromeditation is a way to take a break from the day and put everything back in balance. Specifically, it is a way to achieve emotional regulation throughout the day. There is no evidence that it provides the same benefits as classical meditation, but it does contribute to well-being.

Therefore, it is advisable to make it a daily habit. At the same time, it can be the gateway to meditation as such. The latter offers great benefits, such as promoting brain health.



How to practice micromeditation?

Typically, meditation practice should last for 20 minutes or more. Nevertheless, in the case of micromeditation, this time is reduced to a range between 2 and 10 minutes, according to the time availability of each person. What can be done in that time? The following are some exercises that can be done in a few minutes.

conscious breathing

This exercise forms the basis of both micromeditation and classical meditation. It is only necessary to sit down, close your eyes and begin to breathe in a deep way.

The idea is to become aware of the way the air enters and leaves through the nostrils. Success is in concentrating only on this. 10 breaths is enough, but if there is more time, the indicated thing is to reach 30.

body scan

In this case you just have to sit down, close your eyes and take three deep breaths. Later, focus on sensations what is in the feet, ankles, calves and knees.

After this, the same process is continued throughout the body until reaching the crown. It is a way of connecting with the base of the body. It can be done in three minutes.

Absorb a mantra

Micromeditation in this case consists of, once again, sitting down, closing your eyes and beginning to breathe deeply. Later, repeat a mantra personal and let yourself be absorbed by this. For example, “I’m fine”, “I’m counting on myself”, etc.

The micromeditation of the 3 senses

The steps to follow in this exercise are as follows:

  • Focus on hearing, sight and skin.
  • Close your eyes – take a deep breath – and focus attention on some sound in the environment. Repeat until completing three sounds.
  • The previous exercise is then repeated, but this time concentrating on three skin sensations.
  • Do the exercise again, now with your eyes open and focusing the gaze on three objectssequentially.

Tips and recommendations

The indicated thing is to introduce micromeditation in daily life. It is a practice that must be done every day for it to show its true benefits. It is advisable to do micromeditations from 1 to 3 minutes, up to 12 minutes per day.

For some people it is best to start with 3 minutes a day and then gradually increase the time. In this field, training and experience play in favor. The most important thing is to stay consistent..

Some teachers recommend doing a few stretches before micromeditation to get rid of excess physical energy. Ideally, practice should be done in a place where there are no interruptions and is comfortable.

In all exercises it is very important to sit with your back as straight as possible.. This helps keep you from falling asleep and allows the energy to flow along the way.

Ideally, find a comfortable space to practice micromeditation.


Final recommendations

The hardest thing of all is to introduce micromeditation into your daily routine.. It often happens that, in the midst of daily occupations, this is forgotten. In this sense, the ideal is to define exact schedules for its implementation.

When the habit is introduced, a very healing effect is produced. The practice will be easier and easier and its benefits will be better appreciated. It is very common that micromeditation leads, little by little, to longer practices of its own volition.

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